Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Sat Oct 25, 2014 3:59 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 95 posts ]  Go to page Previous  1 ... 3, 4, 5, 6, 7  Next
Author Message
 Post subject: Re: Medman, the Ant Man!
PostPosted: Fri Aug 13, 2010 2:35 pm 
Offline
Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
A workout full of PR's = Awesome!

Great stuff!

Glad you're getting strong and loving it!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Fri Aug 27, 2010 10:56 am 
Offline
Gorilla
User avatar

Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Thanks guys!

Yesterday I nailed 200 lbs (PR) on the squat for my 5x5 with good depth! Felt super strong, I wasn't even close to failure. I'm so psyched to finally be back to upping my weights on squats after my frustrating summer piriformis syndrome crap.

I also nailed my deadlift 1x5 at 250 lbs (another PR). Both the squat and the deadlift felt heavy but easily doable with no form concerns. I'm hoping to get to that 2XBW deadlift (280 lbs) and 1.5XBW squat (210 lbs) soon!


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Fri Aug 27, 2010 1:45 pm 
Offline
Stegosaurus
User avatar

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Great work there, Medman! :)

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Fri Aug 27, 2010 3:18 pm 
Offline
Elephant
User avatar

Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Amazing progress as usual man! How's your press/bench? You were kicking my ass last time I checked!

_________________
My training log brushteeth


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Sep 06, 2010 12:35 am 
Offline
Gorilla
User avatar

Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Thanks guys!

Chewy - I just recently deloaded to 135 on bench because I was becoming displeased with my form. At 135 I am able to actually touch my chest on all 25 reps so I plan to build back up from there. I was doing 150 before that, but the depth wasn't something I was happy with.

As for the OH presses, I was doing 95 lbs with no problems at the gym I was using until mid August. Then I switched gyms (back at the school one), and 95 lbs became impossible. Part of it might be that the rack is a bit lower (so it takes more to get that first rep up), but otherwise I'm stumped. I deloaded to 85 lbs last time, which still felt so much harder than it did at the previous gym. I'm not sure if maybe the bar I was using was a few pounds light or something...but it's the only exercise that seemed to take a real hit when I switched back to the uni gym.


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Thu Sep 09, 2010 10:23 am 
Offline
Gorilla
User avatar

Joined: Fri Feb 05, 2010 6:37 am
Posts: 800
Location: NSW, Australia
Birthday boy!

what are you turning?


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Sun Sep 12, 2010 3:36 pm 
Offline
Gorilla
User avatar

Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Haha I didn't realize I had put my birthday into the VBBF system...just turned 24! Was on call for the first part of it (worked 9 am the day before my birthday until 9 am on my birthday), so I was too tired to do much partying, hehe.


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Sep 13, 2010 11:50 am 
Offline
Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Happy birthday! Hope you set some PRs to start your 24th year off right!


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Sun Apr 03, 2011 12:52 pm 
Offline
Gorilla
User avatar

Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Alright, let's get this party started again! Sorry for falling off the face of the earth...September marked the beginning of my clinical rotations, and with them came many 24-hour days on-call, and 80-hour work weeks + exams + trying to keep the rest of my life from imploding. I did get to the gym a fair bit, but was derailed by a shoulder injury from October-December. From January-March, I began going to the gym 2-3 times a week, slowly easing into full-intensity workouts again, and regaining the ground I had lost.

I am happy to say that I am currently injury-free and plan to stay that way. I learned my lesson about warmup sets and working on my flexibility (which has been the main issue all along). Shoulder inflexibility is what caused my injury, and hip inflexibility is what was holding me back before that. I'm finally at the point that I can do proper IPF depth on my squats at work weight, and I finally learned how to bench properly while protecting my shoulder from injury.

As of this past week, I have started the Texas Method, because Stronglifts worked so well for me initially (for those who don't know me, SL brought my squat from 95 lbs to over 200 in about 6 months). I'm not counting any of my previous PRs (such as 235lbs on the squat) because I feel my form wasn't strict enough, so this is a new chapter in my training. Reading Chewy's log has inspired me to train for an open IPF comp - I'm currently looking for a local club in Ottawa to train with, so we'll see if and/or when that ever happens.

Week of March 28th - Bodyweight 137 lbs
Day1 (volume)
Squat: 5x5 @ 185lbs
OH Press: 5x5 @ 80lbs
Pendlay Rows: 5x5 @ 135lbs
Dips: 3x5 weighted +25lbs
Neutral-grip pullups: 3x5 weighted +20lbs


Day 2 (recovery)
Front Squat (Clean Grip): 3x3 @ 115lbs - weight limited by wrist flexibility
Bench Press: 3x3 @ 135 lbs
Pendlay Rows: 3x3 @ 135 lbs


Day 3 (Intensity)
Squat: 1x1 @ 225lbs - PR
OH Press: 1x1 @ 105lbs - PR
Deadlift: 1x1 @ 300lbs - PR!!!


So this is my starting point. I didn't do it this week, but for the record my PR on bench recently was 155lbs, putting me at 680lbs total for the "big three". I would like to reach 300lbs squat, 400lbs deadlift, and 200lbs bench as my short-term (6 month?) goal - an improvement of roughly 30% across the board. As a beginner, I feel that it should be possible to make that kind of improvement in that timeframe as long as I keep lifting big and eating big. If it takes me longer than that, I'm happy, so long as I'm continually improving.

On a side note, this week was the first time I ever tried front squats. I'm using the clean grip, and man oh man do I have to work on my wrist flexibility - ouch!


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Sun Apr 03, 2011 3:37 pm 
Offline
Gorilla
User avatar

Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Welcome back!

For front squats, maybe try the two-finger "grip"? I think it's awesome, and anything else hurts my wrists a lot.

_________________
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Sun Apr 03, 2011 3:55 pm 
Offline
Elephant
User avatar

Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Rob PMFF wrote:
For front squats, maybe try the two-finger "grip"? I think it's awesome, and anything else hurts my wrists a lot.
+1

I have the bar at the edge of my fingertips sitting right up on my delts at my throat. Before this my wrists hurt even with light weights, heavier weights were unbearable. Just couldn't keep my elbows up.

_________________
My training log brushteeth


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Apr 04, 2011 6:52 am 
Offline
Rabbit
User avatar

Joined: Mon Mar 02, 2009 7:29 pm
Posts: 170
Location: Liverpool, England
Rob PMFF wrote:
For front squats, maybe try the two-finger "grip"? I think it's awesome, and anything else hurts my wrists a lot.


I find the same with back squats! I use two finger grip on back squats.

_________________
**** Vegan Atheist ****
Most atheists see themselves as realists - their atheism is a part of their willingness to square up to the world as it is and face it without recourse to superstition or comforting fictions about a life to come or a benevolent power looking after us.


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Apr 04, 2011 6:13 pm 
Offline
Stegosaurus
User avatar

Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Yay glad to be reading your log again!

Anything specific you did to improve hip flexibility? That's my major weakness, that and hamstring inflexibility.

_________________
vegan for the win!


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Apr 04, 2011 7:43 pm 
Offline
Gorilla
User avatar

Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Thanks for the advice regarding front squats, guys. I'll give it a shot this week on my recovery day.

lobsteriffic wrote:
Yay glad to be reading your log again!

Anything specific you did to improve hip flexibility? That's my major weakness, that and hamstring inflexibility.


Only two major things. Firstly, the squats themselves. By squatting as deep as I could with heavy weight, I found myself slowly being able to go deeper and deeper. I would add weight and add weight week after week, going as deep as I could....and once I got to a point that I felt the weight was too heavy to go deep enough with, I would deload significantly and re-start the process, only I would find that I could go deeper than the previous time I had been at that weight.

The second thing I did was religiously "squat stretch" before each session. With a wide stance, sit back into as deep a bodyweight squat as you can (it's ok to hold onto the rack for support). Hold that position. Then try sitting back as deep as you can (you'll need to hold on for support, this isn't a balanced position I'm talking about), then sit back up and try bouncing slightly, or rocking side to side - anything to add a bit of gentle movement while you're in that deep squat. I'm probably sucking at the description, but a local powerlifter showed it to me and said it would fix all my problems. It did! I would do that for minimum 1 minute before each session, and find it really loosens me up. The key is to just move around in a way that feel natural, while holding a really deep squat. Kind of a combination of static and dynamic stretching. It really helps though.

As for hamstrings...that's something that I'm still struggling with! I blame all the running I did, but I'm just a stiff person in general.


Top
 Profile  
 
 Post subject: Re: Medman, the Ant Man!
PostPosted: Mon Apr 04, 2011 8:16 pm 
Offline
Stegosaurus
User avatar

Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Me too, and the more I run the worse it gets!

Will try some of your suggestions, the squat stretch sounds pretty good. It's been suggested to me by a few people who know what they are doing, now I just need to get religious about doing it regularly.

_________________
vegan for the win!


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 95 posts ]  Go to page Previous  1 ... 3, 4, 5, 6, 7  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group